Heart Health

New Study Bolsters Claim That Resveratrol Supports Healthy Aging

Multiple research studies have now confirmed that the compound resveratrol supports healthy aging by protecting the body from a host of potential issues. Read on for more information about what resveratrol is, how you can incorporate this powerful naturally-occurring compound into your diet and how it can help you to lead a healthier and longer life.

What is Reservatrol?

Reservatrol is found naturally in red grapes, red wine, peanuts, pistachios, blueberries, raspberries and dark chocolate. The compound is most highly concentrated in the skin of red grapes. This polyphenol antioxidant is an antimicrobial compound produced by plants to protect against environmental challenges such as harsh climate changes and too much dangerous ultraviolet light. In recent years, researchers have discovered promising ways that resveratrol may slow down the aging process, as it offers the body a multitude of protections.

Studies Discover Resveratrol Supports Healthy Aging

Research from two major studies support the belief that resveratrol supports healthy aging. A study in 2013 by Harvard Medical School revealed that resveratrol stimulates the production of SIRT1. This serum serves a powerful function by blocking diseases as it accelerates the cell’s natural energy centers.

While most drugs strive to slow or block the production of SIR1, resveratrol actually speeds it up. This enhanced SIR1 production leads to the anti-aging benefits attributed to resveratrol. More recently, a study out of London’s King’s College found that resveratrol in red wine will protect the health of the gut as well.

The Benefits of Resveratrol

It is easy to see how resveratrol could potentially be a vital part of your anti-aging efforts when you examine all of its vast health benefits in detail.

Cognitive Benefits

New research is now showing encouraging results in the use of resveratrol for supporting a healthy mood. The antioxidant and anti-inflammatory properties of resveratrol also show promise in fighting off age-related cognitive issues such as Alzheimer’s disease. By guarding against cognitive decline, resveratrol can be a useful addition to your diet as you age.

Gut Health

The gut protection provided by resveratrol is thought to be a result of the compound working to support a more diverse range of bacteria in the essential gut microbiome. As a result of experiencing improved gut health, the red wine drinkers in the study at London King’s College enjoyed a reduced risk of developing obesity while also lowering their overall levels of cholesterol. A healthy gut can also boost the body’s natural immunity.

Pain Relief

Resveratrol may also help to soothe minor joint pain caused by conditions such as arthritis by helping to prevent cartilage from breaking down. As the resveratrol protects against inflammation in the body, joints are less likely to experience damage.

Diabetes Research

Reservatrol may also help protect against type 2 diabetes by increasing insulin sensitivity. In addition, those with diabetes may see benefits from resveratrol, as it helps the body to metabolize glucose more effectively by activating the AMPK protein while also decreasing inflammation and protecting against oxidative stress. Taken together, these benefits can significantly alter the way the body is able to maintain healthy blood sugar levels.

Overall Health Advantages

In addition to boosting a healthy gut microbiome and providing cognitive benefits, resveratrol also guards against a myriad of afflictions that plague people as they age. By increasing the production of nitric oxide, resveratrol may also be helpful in helping to maintain blood pressure within normal ranges and protecting heart health. While there is not as much research on this particular benefit yet, many researchers are hopeful that resveratrol may have a place in helping to support cellular health by promoting healthy cell growth.

What the Study Results Mean

With so many benefits spread across many facets of physical and mental health, resveratrol deserves a prominent spot in everyone’s daily diet. Because many Western diets do not naturally include this compound, you may have to be purposeful about consuming it; you can find a high-quality resveratrol supplement online or at your local health food store.

Be warned that health experts agree that too much resveratrol is not necessarily a good thing. While it is a good idea to be intentional about consuming foods rich in resveratrol in order to encourage healthy aging, remember that too much of a good thing can be a bad thing. As with most things in life, moderation is key. As researchers continue to unlock more about this powerful antioxidant, there will certainly be more guidance on how to use it to potentially slow down the aging process.

Next time you raise that glass of red wine, you can do so with the knowledge that you are providing your body with proven anti-aging benefits. Being intentional about consuming resveratrol will pay significant health benefits both now and further down the road.

March 13th is World Sleep Day: What’s the Significance?

Mar 13 by Ewcopywriting

March 13th is World Sleep Day. On this day, the World Sleep Society is issuing a worldwide call to action regarding the importance of getting quality sleep each night. Read below to learn how you can achieve a more restful night.

How Does Getting Sufficient Sleep Improve Your Quality of Life?

It’s common to hear that getting a full seven to eight hours of sleep per night is good for us, but many people don’t know what good all of that rest actually does. The fact is, while we’re resting, our bodies are hard at work performing a broad range of functions. Here’s just a short list of things that happen as a result of getting enough quality sleep each night.

Improved Heart Health

Research has found that people are more likely to suffer heart attacks and strokes in the early hours of the day, and that those who don’t get enough sleep are more likely to develop hypertension and high cholesterol.

Optimal Cellular Health

The growth of tumors and cancer is more common in those who work graveyard shifts and sleep during the day. Scientists believe this has something to do with disruption of the circadian rhythm, which regulates sleepiness and wakefulness. By trying to sleep during daylight hours, or with a light turned on, your biological clock is disrupted and that may also affect the body’s immune system.

Reduced Stress

Failing to get enough sleep starts a cycle that can be very difficult to break. When you don’t get enough sleep, your body produces higher levels of stress hormones. Among the adverse effects these hormones have on the body is interfering with the sleep cycle. Higher levels of stress hormones make it more difficult to sleep soundly, which causes more stress hormones to be produced.

Reduce Inflammation

The stress hormones produced through the lack of quality sleep also cause inflammation throughout the body. While the immune system uses inflammation to help treat injuries and infections, prolonged, or chronic, inflammation is harmful. It increases the risks of heart disease, cancer and diabetes. Some scientists believe it also plays a part in causing the physical deterioration we experience as we age.

Improved Cognitive Health

Quality sleep also helps the brain rest and rejuvenate itself. This is why we wake up feeling more refreshed after a good night’s sleep. Specifically, a full night of rest improves memory recall, concentration and mental clarity. This occurs because the resting state provides time for the brain to link memories with sensory input and emotions, making it easier for you to learn new things.

Helping the Body to Help Itself

As you sleep, the body repairs the damage done throughout the day by harmful environmental factors and toxins you have ingested. Even healthy activities, such as physical exercise, cause damage and stress to the body’s muscles and tissue.

During sleep, the muscles, tissue, and organs are repaired and strengthened. This is also the time at which two hormones beneficial to weight loss, ghrelin and leptin, are released into the blood. In depriving yourself of enough sleep, these processes are halted, which is why it’s common for overweight and obese people to also suffer from sleep disorders.

World Sleep Day: Tips For Getting Better Quality Sleep

World Sleep Society established World Sleep Day® 13 years ago, because they wanted to remind us all of the importance of sleep. In addition to recognizing the value that a good night’s sleep provides, this annual event is also an occasion to share helpful tips for getting good quality sleep.

While getting enough rest doesn’t seem like it should be difficult, a large number of people do struggle with getting a full night’s sleep. These tips can help you get to sleep faster and stay asleep throughout the night.

Ditch the Stimulants

Caffeine is among the top culprits in keeping you from enjoying a deep sleep. Experts recommend stopping your caffeine intake at least six hours before bed, so your body will have time to process the last remnants of the stimulant. Additionally, turn off mobile devices at least one hour before bed. The blue light that these devices emit disrupts the circadian rhythm, which will offset your sleep cycle.

Increase Exposure to Daylight

You can also use the circadian rhythm to your benefit by getting more bright light exposure throughout the day. If you fill your waking hours with bright light, especially natural sunlight, the evening darkness will have a more profound effect on your brain. In one sleep study, participants fell asleep 83 percent faster when they were exposed to an increased level of brightness throughout the day.

Engage in Relaxing Exercises

You can also improve your sleep quality by developing a bedtime ritual that emphasizes relaxation. This can involve reading a book, taking a warm bath or meditating by candlelight. Some people find it helpful to listen to soft music just before bed, as well. You can choose any technique that helps you feel more relaxed, as long as it works for you.

Evaluate Your Sleeping Quarters

Sometimes, the problem with getting quality sleep is in the environment, so take the time to examine your sleeping quarters. Determine if your mattress is firm enough to support you comfortably. You may also need to replace your bedding by choosing sheets and blankets that are softer and more comforting. Heavier curtains and blinds can help eliminate any excess light that gets into your bedroom at night. If ambient noises keep you awake at night, try wearing earplugs or noise-canceling earmuffs.

If you try all of these suggestions and your quality of sleep doesn’t improve, you may need to consult your doctor. A physician can help you determine the cause of your sleep disorder and may prescribe supplements to help you sleep better. Since getting sufficient sleep affects every aspect of your life, suffering with a sleep disorder is not something you should do for long.

The Best Time of Day to Take Nutrients for Heart Health

Feb 28 by Ewcopywriting

Our bodies’ biological functions are regulated by a 24-hour internal clock, more commonly known as the circadian rhythm. This system determines when certain compounds are released and used by our organs, as well as when different organ systems are most active. By studying the bodily systems and processes that adhere to this 24-hour rhythm, scientists have discovered that certain nutrients for heart health are more effective during specific times in the day.

This knowledge provides the basis for chronotherapy, the practice of timing the administration of nutrients in order to maximize their effectiveness. Research has found that many nutrients for heart health work best at a particular time of day, which is why taking a chronobiologically formulated supplement can help maximize the effectiveness of the ingredients it contains.

The Importance of Chronobiology

Research into chronobiology has determined that every organ in the body, as well as certain biological processes, have their own 24-hour rhythms. By researching these rhythms and studying how they are affected by different chemical compounds, researchers can determine which nutrients should be introduced into the biology of an individual at a given time of day for optimum effectiveness.

Currently, research of this type is helping to create dietary supplements that provide the maximum benefits to an individual with the least negative side effects. These types of supplements incorporate nutrients that are best taken in the morning into a specially formulated morning dose, while a separate evening dose provides nutrients that will be more effective at night. By adhering to the recommended dosage timing, an individual will maximize the benefits the supplements provide.

Additionally, supplements that are based on chronobiology are engineered to be mindful of substances that can interfere with the effectiveness of certain nutrients. There may be some interactions between various vitamins and minerals that interfere with the effectiveness of each nutrient. In recognizing those compounds that work together and those that don’t, and formulating accordingly, a supplement based on chronobiology can be used more efficiently by the body.

When Are Nutrients for Heart Health Most Effective?

One cutting-edge supplement that utilizes chronobiology for maximum effectiveness is Cardiochron. Recognizing how this supplement takes into account the body’s circadian rhythm while administering nutrients for heart health is essential: The effectiveness of Cardiochron depends on adhering to a predetermined morning and evening dosage schedule.

For instance, the body is more efficient at absorbing calcium in the morning hours, so it is most beneficial when taken in the morning. In taking a supplement that contains calcium, it’s also important to note that several nutrients adversely interact with it. For this reason, these nutrients should be taken in a separate dose in the evening for ultimate effectiveness. These compounds include most B vitamins and magnesium.

Vitamin C and B6, along with certain trace elements, are also best administered in the morning. When administered together, vitamin C and vitamin B6 help to create natural energy by stimulating the adrenal glands. Conversely, when taken at night, these two vitamins can hinder sleep.

Along the same lines, certain nutrients should be taken in the evening as close to bedtime as possible, because of the way they interact with the body’s rest and rejuvenation cycle. These nutrients include all of the B complex vitamins with the exception of vitamin B6. Additionally, magnesium should be included in an evening dose, as it promotes restful sleep and can be best absorbed and used by the body at night.

More Nutrients to Boost Your Heart Health

In addition to the vitamins and nutrients previously discussed, there are a few other heart healthy ingredients you should look for in your daily heart health supplement. All of these nutrients can be found in Cardiochron, and their benefits are explored below.

Coenzyme Q10

This nutrient is also called CoQ10 and can be especially beneficial to those already suffering from cardiovascular disease. This is because it has been shown to help reduce the risks of secondary heart failure and improves the outcomes for those who do experience heart attacks. It can also be effective in helping to maintain blood pressure within normal ranges and in counteracting the side effects of statins, which are used to control LDL cholesterol levels.

L-Carnitine

This compound was found effective in reducing the risks of ventricular arrhythmias, or irregular heartbeats. Research also found that this nutrient helped reduce premature mortality from all causes by 27 percent. Additional research suggests that L-carnitine is effective in protecting against repeat heart attacks.

Lycopene

Acting as an antioxidant, lycopene may help protect against prostate conditions and cardiovascular disease. It may also inhibit the production of LDL (bad cholesterol), so could help maintain cholesterol levels within normal ranges. Aside from a supplement, lycopene can also be derived from tomatoes and tomato-based products, such as ketchup and spaghetti sauce.

Nattokinase

Nattokinase has been shown to reduce the risk of death from cardiovascular causes. It has also been shown to help maintain healthy blood pressure within normal ranges, protect against risk of stroke, encourage healthy circulation, protect against deep vein thrombosis and protect artery health.

Many of these compounds work together to create powerful antioxidants that combat free radicals in the body. In this way, they also help reduce oxidative stress that can raise the risks of unhealthy cell growth and cardiovascular disease. There’s even evidence that suggests a good supply of antioxidants in the body can slow the process of aging for cells in the body. This suggests providing your body with these essential nutrients on a daily basis can keep you feeling younger and healthier for longer.

High Cholesterol and Erectile Dysfunction: What’s the Connection?

Feb 21 by Ewcopywriting

Erectile dysfunction is a frustrating and often embarrassing condition that involves the inability to achieve and maintain an erection. Although it’s natural to have difficulty obtaining an erection from time to time, this condition infers a more long-term problem. While erectile dysfunction is more common in older men, adult males of any age can develop this condition. New research has found a link between high cholesterol and erectile dysfunction, reinforcing the importance of maintaining good cardiovascular health for men.

What Causes Erectile Dysfunction?

Research over the past several decades has helped us to understand the erectile dysfunction more thoroughly and we now know that it can be caused by either psychological or physical problems. Even though this condition, commonly called E.D., is treatable, many men are reluctant to seek treatment out of embarrassment. Understanding more about the condition can help reduce the stigma that surrounds it.

There are a few specific risk factors for erectile dysfunction that have been identified through research. Learning about them can help you limit your risk of developing the condition and may help you control, or reduce, E.D. episodes. For example, we know that psychological problems can cause the condition to develop temporarily, so seeking treatment for mental afflictions can help. These psychological causes of E.D. include:

depression
strong feelings of anxiety
guilt
fear of intimate relations

There’s a much longer list of physiological causes and risk factors for developing E.D., so maintaining good overall health is essential to lowering your risks. Some of the known physiological risk factors include:

cardiovascular disease
hypertension
high LDL cholesterol
diabetes
obesity
Parkinson’s disease
multiple sclerosis
substance abuse

Additionally, conditions that directly affect the male reproductive system will also raise the risk of developing erectile dysfunction. This can include a low testosterone count, prostate disease or Peyronie disease. Erectile dysfunction can also commonly result from injuries to the spine or pelvic region.

As previously mentioned, erectile dysfunction is marked by an inability to obtain or maintain an erection. Even if an erection is achieved, the individual may not be able to maintain it long enough to complete intercourse, or to ejaculate during masturbation. These incidences are only considered symptoms of E.D. when they occur frequently over a long period of time. Additionally, the individual may lose interest in sex and may feel too embarrassed or ashamed to engage in any type of sexual activity.

How Are High Cholesterol and Erectile Dysfunction Connected?

Further research has confirmed that high cholesterol is a contributing factor in causing E.D. to develop in some men. Previously, the link between high cholesterol and erectile dysfunction was assumed, because high cholesterol raises the risks of developing other conditions that are known to lead to erectile dysfunction. For instance, people with high cholesterol often develop diabetes or heart disease, which, in turn, can cause E.D. to develop as one symptom. The latest research suggests, however, that there may be a more direct link.

HDL cholesterol is good for the body, because it aids in the production of tissue and sex hormones. However, LDL cholesterol is a harmful substance that builds up in the body’s arteries and creates blockages that can inhibit the flow of blood. Since the penis becomes erect by becoming engorged with blood, an inhibited blood flow can interrupt, or prevent, the process of developing an erection. The condition in which cholesterol build-up in the arteries inhibits blood flow is a serious condition known as atherosclerosis and E.D. is only one symptom of the condition.

For men with high cholesterol, getting treatment may help resolve their E.D. experiences naturally. The most common treatment for high cholesterol are medications known as statins. These drugs inhibit the production of the protein that the liver uses to produce cholesterol. As the protein, known as HMG-CoA reductase, is blocked, the body responds by removing more cholesterol from the blood supply. When used in conjunction with dietary and lifestyle changes, statins can be very effective in lowering cholesterol levels. As a result, other conditions in the body may also be alleviated, including instances of erectile dysfunction.

Natural Ways to Maintain Better Heart Health

February is American Heart Month, so this is the perfect time to begin taking steps to improve your cardiovascular health. In doing so, you can also improve your cholesterol levels and reduce your risk of developing E.D. Here are a few lifestyle tips to help you get started.

Adopt a Healthier Diet

Changing the foods you eat is essential to controlling your cholesterol levels. You can start by eating heart healthy foods, such as foods rich in omega-3 fatty acids (salmon, mackerel and flaxseeds)and soluble fiber (kidney beans, oatmeal and apples). You should also eliminate saturated fats (full-fat dairy foods and red meat) and trans fats (store-bought pastries and cookies, or anything containing vegetable oil) from your diet.

Take a Dietary Supplement

There are high-quality dietary supplements available, such as Cardiochron, which are engineered to promote optimal heart health. Cardiochron provides the folic acid and B vitamins that are essential to overall cardiovascular health, along with other nutrients to help you maintain a healthy heart and normal cholesterol levels.

Get More Exercise

Your heart is a muscle and, like any other muscle, regular exercise is essential for keeping it strong and healthy. As a minimum, you should be getting 30 minutes of medium to high-intensity exercise every day, but that doesn’t mean you can’t mix things up. Go swimming, take a bike ride and hit the gym on alternating days. The variety will help you exercise different muscle groups, while giving your heart the strenuous workout it needs.

Unleash the Powerful Health Benefits of Superfruits

Feb 19 by Ewcopywriting

In simple terms, a superfruit is a food that contains a condensed serving of vitamins and powerful phyto-nutrients that are beneficial to human health. These foods benefit the immune system in a variety of ways and it has been found that they can even benefit the health of bone marrow. Research is only beginning to uncover some of the significant health benefits of superfruits, which may be why more people are adding these foods to their diets.

What Are Superfruits?

The power of superfruits to boost immunity may help stave off illness and help the body recover faster from injuries by providing the body with antioxidant-rich compounds that are called polyphenols. Polyphenols (flavonoids are just one example) are compounds that are found in many natural plant-based foods, but exist in richer concentrations in superfruits.

These compounds have been found to help the body fight off inflammation, while also acting as antioxidant agents. Research into the functions these compounds serve found that they can increase longevity by 30 percent or more when there’s a consistent high level of polyphenols in the body. To achieve this benefit, researchers recommend a daily intake of polyphenols that’s greater than 500 mg.

What Are the Health Benefits of Superfruits?

In addition to increasing longevity, there are many more benefits of superfruits that you can enjoy by adding these foods to your diet. Here is a short list of some of the health benefits that the polyphenols in these fruits deliver.

Regulate Blood Sugar Levels

While it’s common to experience a spike in your blood sugar levels after eating a meal, adding superfruits to your diet can combat that sudden increase. The polyphenols do this by keeping the body from breaking starch down and transforming it into simple sugars. The polyphenols in superfruits may also help regulate insulin production, so more sugars will be pushed to the cells for use as energy.

Improve Heart Health

The antioxidants that polyphenols contain help to decrease inflammation in the cardiovascular system. Since inflammation is a significant factor in causing heart disease, eating more superfruits may help you maintain a healthier heart. Additionally, researchers have found that polyphenols are effective in regulating healthier blood pressure levels and keeping LDL (bad cholesterol) levels lower. These compounds may also be effective in increasing the body’s HDL (good cholesterol) levels.

Protect Cellular Health

Since the antioxidants in polyphenols are effective in reducing inflammation, they may help protect against unhealthy cell growth. Additional research suggests that a high level of polyphenols in the blood may help prevent cancer cells from developing. Even after cancer cells have developed, test-tube research has suggested that polyphenols may help prohibit unhealthy cell growth.

Boost Digestion

If you have digestive problems, eating superfruits may help resolve those problems. This is because polyphenols also promote healthier gut bacteria, which is essential to proper digestion. A higher level of polyphenols has been linked to more diverse growth of beneficial bacteria in the gut microbiome, so peptic ulcers, inflammatory bowel disease and similar conditions may be alleviated.

Improve Cognitive Functioning

In a recent study, older adults who had experienced memory loss and difficulties in concentrating on complex tasks were given polyphenol-rich grape juice. By the end of the study, those seniors drinking the grape juice experienced improved memory and better mental focus. There’s also evidence that polyphenols can support oxygen-rich blood flow to the brain in seniors.

What Are Some of the Most Powerful Superfruits?

If you’re unsure about adding superfruits to your meal plan for each day, taking a supplement can help you boost the polyphenols in your blood supply. Resverchron is a high-quality daily supplement that incorporates the nutrients and beneficial compounds found in a broad range of superfruits. Adding this supplement to your daily routine can help you get that healthy boost even on days when you may not eat as healthily as you plan.

Here is a short list of some of the most powerful superfruits:

Plums: These fruits are known to help stave off metabolic disorders and cardiovascular-related health problems.

Cherries: While there are a few different types of cherries, they have all been shown effective in reducing the risks of degenerative diseases in seniors.

Blackberries: Regularly eating these berries can help reduce the risks of degenerative disorders that affect the brain.

Strawberries: The strawberry is one of the most powerful superfruits available, because of all it can do for human health. The polyphenols in this fruit reduce the risks of developing unhealthy cell growth, heart disease, inflammation and metabolic syndrome.

Apples: The polyphenols in this fruit have been credited for extending longevity by as much as 12 percent.

Peaches: This superfruit is effective in reducing the risks of metabolic syndrome, which is common in those suffering from obesity. Peaches may also help reduce risks to your cardiovascular health.

Nectarines: Eating more nectarines will help boost your immune system due to the high content of polyphenols that they deliver.

In general, eating more plant-based fruits will expose you to a greater supply of vitamins, nutrients and other beneficial compounds. Eating more natural foods will help you live a healthier life for longer, but adding some of these superfruits to your daily routine may give you an even bigger health boost.

As research continues, we may find that polyphenols provide even more health benefits, but changing your diet now can help reduce your risks of developing many of the common health hazards mentioned here.

Cholesterol and Heart Health: Dietary Cholesterol Not Tied to Cardiovascular Risk

Jan 30 by Ewcopywriting

High cholesterol has long been recognized as a risk factor for cardiovascular disease. For many years, the theory has been that the quantity of dietary cholesterol (foods containing cholesterol) consumed was directly related to high levels of cholesterol in the blood, contributing to heart disease risk. However, more recent research has disputed this theory, sparking an ongoing controversy. According to new AHA guidelines, based on a review of current research, there is no connection between cholesterol and heart health, but taking steps to protect your cardiovascular health is still advised.

The Link Between Cholesterol and Heart Health

To understand the latest determination from the American Heart Association, it’s necessary to explore the causes of heart disease and the link between cholesterol and heart health. Coronary heart disease is the result that coronary artery disease has on the body, proving that a problem in one part of the cardiovascular system can lead to problems elsewhere in the body. The coronary arteries are responsible for delivering blood to the heart, but plaque build-up in these arteries inhibits that process. As a result, the heart doesn’t receive the blood flow it needs to function properly.

This condition is commonly known as ischemia and it can occur in one of two ways. Chronic ischemia occurs over a longer period, allowing plaque to build up on the artery walls over time and gradually inhibiting blood flow to the heart. This process often starts in childhood and progresses through adolescence, even though it may not be diagnosed until adulthood. Alternatively, acute ischemia occurs when plaque suddenly breaks away from the artery wall and causes a blockage, or clot, which abruptly stops blood flow to the heart.

The condition may be caused by low HDL, or good cholesterol levels, in addition to hypertension, diabetes and smoking. Pregnant women and adults over 45 are also more likely to develop coronary artery disease. In the past, it was believed that consuming foods high in cholesterol was another risk factor, but recent news from the AHA may dispel that idea as myth.

AHA Determines There is No Link Between Dietary Cholesterol and Heart Health

In the past, the American Health Association did link dietary cholesterol and heart health, advising that cholesterol intake should be limited to 300 milligrams per day, but new research has prompted the organization to redact that restriction. A group of researchers, led by Jo Ann S. Carson, Ph.D., who serves on the AHA’s board of nutrition, recently reviewed the nutrition guidelines that the AHA publishes as a means of reducing cardiovascular disease risks. Their findings prompted Dr. Carson and her co-authors on the study to recommend eliminating the cholesterol restrictions.

The recommendation to edit cholesterol restrictions from the dietary recommendations was the result of combing through existing research to find a correlation between cholesterol and heart health. The researchers noted that they could not find a link between high cholesterol intake and higher LDL (bad cholesterol) levels in the blood.

Instead of limiting cholesterol intake, the new guidelines recommend adopting a healthier overall diet that doesn’t rely on counting numbers. This is partly because certain eating habits may not be as unhealthy as they seem. For example, eating at least one egg per day, a food that’s high in cholesterol, can reduce your risks of experiencing a stroke. For this reason, the best course of action is to focus on consuming a healthy diet that relies on foods that are rich in polyunsaturated fats instead of those full of saturated fats. Foods high in saturated fats are also high in cholesterol, so reducing your consumption of these foods will help to naturally reduce your dietary cholesterol intake. As a result, your LDL blood levels will be lower without having to count how many milligrams of cholesterol you consume each day.

What Can You Do to Lower Your Risks of Heart Disease?

Add Heart-Healthy Foods to Your Diet

One of the most important things you can do for your heart is to give it the sustenance it needs. This means adopting a healthier diet that relies on plant-based foods, whole grains and lean-cut meats. Healthy fats, legumes and low-fat dairy products can round off a heart-healthy diet.

Reduce Your Intake of Unhealthy Substances

While alcohol and soda consumption should be very limited in order to protect your heart, you should also be sure to stay away from other sugary foods and beverages. Salt consumption should also be reduced or eliminated. Doctors additionally recommend limiting how many processed carbohydrates you consume on a daily basis.

Take a Supplement

You can give your heart an extra supply of vitamins and nutrients by adding a daily supplement that provides the natural ingredients your body needs to fight against free radicals, while also helping to keep your cardiovascular system in good condition. Adding a supplement of this quality to a healthy diet will maximize the benefits your lifestyle changes have on your heart.

Quit Using Tobacco

While smoking has very negative effects on the cardiovascular system, tobacco in other forms can also restrict blood flow. It can also damage your heart and other organs by inhibiting the amount of oxygen transported in the blood supply. This is why many smokers and tobacco users have hypertension and an increased heart rate.

Physical Activity is Important

At the very least, you should attempt to get 30 to 60 minutes of moderate to high intensity exercise every day in order to maintain a healthy heart. This doesn’t mean you have to spend all of that time in the gym. In fact, it’s better for your heart and the other muscles in your body if you engage in a broad range of activities. For example, you can go bicycling one day and swimming on the following day. If you find the time to get more than an hour of exercise each day, you’ll be helping your heart to get stronger that much faster.

Get Enough Sleep

Sleeping doesn’t just help your mind rest. It helps your heart rest and, during sleep, your muscles heal and build mass. If you have trouble falling asleep or staying asleep, look for ways to make your bedroom more relaxing. Try replacing your bedding, wearing a sleep mask and ear plugs, or listening to relaxing music. Alternately, taking a supplement like melatonin could help you to fall asleep sooner and get higher-quality sleep, in cases of occasional sleeplessness. If you’re still having trouble falling asleep, ask your doctor for help.